Flutter Kicks

Intermediate
Chest, Triceps, Shoulders Dumbbells
Strength

Benefits

Targets upper chest

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 sets of 25 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
52
Average BPM
122
68% of max
Max BPM
179

Heart Rate Reserve: 55% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

1,990
Calories
394.0g
Carbs
156.9g
Protein
105.0g
Fats

Micronutrients

Sugar: 37.6g
Sodium: 2,187.5mg
Cholesterol: 91.4mg
Serving: 368.6g

Meal Preparation

Method: Roasted
Prep: 53 min
Cook: 43 min

Calorie Balance Analysis

Calorie Intake
1,990
from food
Calories Burned
2,293
during workout
Net Balance: -303 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,441 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 2.7 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
21 years
Gender
Male
Weight
60.0 kg
Height
1.70 m
BMI
20.8
Normal
Body Fat
24.8%
Lean Mass
45.1 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.7 liters of water daily.

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